Spicy Chickpea and Avocado Wrap Recipe

Introduction

This Spicy Chickpea and Avocado Wrap is a delicious, nutritious meal that’s perfect for lunch or a light dinner. Creamy avocado pairs beautifully with hearty chickpeas and a kick of jalapeño, all wrapped in a soft tortilla for easy eating.

Ingredients

• 400g canned chickpeas
• 2 medium ripe avocados
• ½ medium red onion
• 1 medium bell pepper
• 1 small jalapeño
• 2 tbsp lime juice
• 4 large tortillas
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and pepper to taste
• Optional: fresh cilantro or lettuce for topping

Instructions

1. Step 1: In a mixing bowl, mash the avocados until smooth. Stir in chickpeas, diced red onion, chopped bell pepper, finely chopped jalapeño, lime juice, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper until well combined.
2. Step 2: Warm the tortillas in a skillet or microwave to make them more pliable and easier to fold.
3. Step 3: Divide the chickpea and avocado filling evenly among the tortillas. Add optional toppings such as fresh cilantro or lettuce if desired.
4. Step 4: Fold the sides of each tortilla inward, then roll tightly from one end to the other to form wraps.
5. Step 5: Cut the wraps in half if you like, and serve immediately for the best flavor and texture.

Tips & Variations

• For extra spice, add more jalapeño or a dash of hot sauce to the filling.
• Try using whole wheat or spinach tortillas for added nutrition and flavor.
• Include a handful of shredded cheese or a dollop of Greek yogurt for creaminess.
• Roast the bell pepper beforehand to add a smoky depth.

Storage

Store any leftover filling in an airtight container in the refrigerator for up to 2 days. Avoid assembling the wraps until ready to serve to prevent the tortillas from becoming soggy. Reheat wrapped tortillas briefly in a skillet or microwave before serving.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use dried chickpeas instead of canned?

Yes, but be sure to soak and cook the dried chickpeas thoroughly before using. This will take longer but results in tender chickpeas perfect for the wrap.

How can I make this wrap vegan?

This recipe is naturally vegan, but if you add toppings like cheese or yogurt, substitute with plant-based alternatives to keep it vegan-friendly.

Spicy Chickpea and Avocado Wrap Recipe

Print Recipe

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5 from 138 reviews

A vibrant and flavorful Spicy Chickpea and Avocado Wrap combining creamy mashed avocados, seasoned chickpeas, and fresh vegetables, wrapped in soft tortillas for a quick, nutritious meal perfect for lunch or dinner.

• Author: Lena
• Prep Time: 10 minutes
• Cook Time: 5 minutes
• Total Time: 15 minutes
• Yield: 4 wraps 1x
• Category: Lunch
• Method: Stovetop
• Cuisine: Mexican-inspired
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Wrap Filling

• 400g canned chickpeas
• 2 medium ripe avocados
• ½ medium red onion, diced
• 1 medium bell pepper, diced
• 1 small jalapeño, finely chopped
• 2 tbsp lime juice
• 1 tsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and pepper, to taste

Wraps

• 4 large tortillas
• Optional toppings: fresh cilantro, lettuce

Instructions

1. Prepare the Filling: In a mixing bowl, mash the ripe avocados until smooth using a fork or potato masher. Add the canned chickpeas and coarsely mash them as well, leaving some texture. Stir in diced red onion, bell pepper, finely chopped jalapeño, lime juice, chili powder, ground cumin, smoked paprika, garlic powder, salt, and pepper. Mix thoroughly to combine all flavors.
2. Warm the Tortillas: Heat the tortillas slightly to make them pliable. You can warm them in a dry skillet over medium heat for about 20-30 seconds per side or microwave them for 15-20 seconds wrapped in a damp paper towel.
3. Assemble the Wraps: Evenly divide the spicy chickpea and avocado filling among the warmed tortillas. Add any optional toppings like fresh cilantro leaves or crisp lettuce if desired for added freshness and crunch.
4. Form the Wraps: Fold in the sides of each tortilla, then roll them tightly from one end to the other to securely enclose the filling, forming neat wraps.
5. Serve: If preferred, cut the wraps in half diagonally for easier eating and serve immediately to enjoy the fresh and creamy flavors at their best.

Notes

• Adjust the jalapeño amount based on your preferred spice level.
• The wraps are best eaten fresh but can be stored wrapped in foil for up to 1 day in the fridge.
• For added protein, consider adding shredded cooked chicken or tofu.
• Use corn tortillas to make this recipe gluten free.
• Try adding a drizzle of hot sauce or a spoonful of salsa for extra heat and flavor.

Keywords: spicy chickpea wrap, avocado wrap, vegetarian wrap, quick lunch, healthy wrap recipe, Mexican-inspired wrap